If you sit all day and don’t exercise, your glutes will be weak and your butt will look awful. To change it, you need to start working on your glutes. Having developed glutes is not just about physical appearance; it’s also the strength of your body. Our glutes do more than just help us look good in favorite jeans. The butt consists of 3 main muscles: gluteus maximus, gluteus medius, and gluteus minimus. They work together to help us move our legs in all directions. Of course, you can improve the shape of your butt with diet, but if that’s the only thing you are going to do for your butt, you will be disappointed. Dieting is not enough for building a well-shaped butt. What you really need is a good exercising plan.
You can test strength of your glutes by a single-leg stance test. Stand with your hands over your head, keeping palms together. Lift your right foot off the ground and balance. Watch the left side of your hips to see if it dips down. If it does, it’s a sign of glute weakness. Try it on the other side, too.
If you don’t have any facilities, you can develop your glutes just by climbing stairs few times a day. Use a stair machine, find a stadium or just climb usual stairs at your home.
Start exercising with simple squats. Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go out past your toes.
One more good exercise for your glutes is lunges
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Beginning with your feet parallel and hip-distance apart, take a giant step forward or backward. Slowly lower your body, bending both knees. Bend your knees no farther than 90 degrees, keeping your front knee aligned over your front ankle. Step together and repeat.